WOD
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 | Welcome: Garrett |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20260222 | Pullup class 20250309 | THE OPEN 💪 |
CrossFit 20260222(Time) WARM-UP: 200m walk 1 round: Partner 1: 10 alternating Spiderman stretch + reaches 10 up-downs Partner 2: Bike, slow Switch Partner 1: 10 alternating Samson lunges 10 air squats Partner 2: Bike, moderate Switch Partner 1: 10 alternating scorpion stretches 10 burpees Partner 2: Bike, fast Switch 1 set: 10 banded pull-aparts 10 banded monster walks, forward 10 banded monster walks, backward 10 banded side steps, right 10 banded side steps, left WOD MOVEMENT REVIEW & WARM-UP: 1 set: 4 walking lunges, unloaded 4 dumbbell walking lunges, light 6 dumbbell walking lunges, workout weight – Partners take turns moving through each step PARTNER WOD SUNDAY!: 2 rounds for time Rx: STIMULUS 16:00-20:00 60/50-cal bike Double-DB walking lunges (150 ft) (50/35) 20 wall walks – Split work as needed; 1 partner works at a time MODIFICATIONS: -Bike, modify distance -Walking lunges, modify weight, reps, or unweighted lunges -Wall walk, modify range of motion first then movement, e.g., inchworms STIMULUS NOTES: Time cap 22:00 Partners switch often to keep moving Move through the bike fast and get to the lunges and wall walks Try to go heavier on the lunges ACCESSORY + STRETCHING: AMRAP x 5mins with a partner: Pike handstand toe touches – Share work as needed, 1 partner works at a time Straight into… For time with a partner: 400m farmers carry – Partition work equally – Use two dumbbells for the farmers carry 1:00 foam roll upper back 1:00 pigeon stretch 1:00 arm cross-body deltoid stretches
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